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Zucchini Chile-Cheddar Mash

:  July/August 2011

Your rating: None Average: 4.2 (33 votes)

This recipe for mashed zucchini with chiles and Cheddar embraces zucchini’s tendency to become very soft when cooked.


Zucchini Chile-Cheddar Mash Recipe

Makes: 4 servings, about 2/3 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low cholesterol | Low sodium | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon canola oil
  • 1 1/4 pounds zucchini (2-3 medium), halved lengthwise and sliced
  • 1 medium onion, chopped
  • 1 4-ounce can diced green chiles, drained
  • 1/4 teaspoon salt
  • 1/2 cup grated extra-sharp Cheddar cheese

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Preparation

  1. Heat oil in a large nonstick skillet over medium heat. Add zucchini and onion; stir to coat. Cover and cook, stirring occasionally, until very soft and lightly browned, 12 to 15 minutes. Stir in chiles and salt; cook until heated through, 1 minute more.
  2. Transfer to a medium bowl. Mash with a potato masher until chunky, not completely smooth. Stir in cheese and serve immediately.

Nutrition

Per serving: 126 calories; 9 g fat ( 3 g sat , 4 g mono ); 15 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 6 g protein; 2 g fiber; 307 mg sodium; 442 mg potassium.

Nutrition Bonus: Vitamin C (55% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 high-fat meat, 1 fat


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Recipe Categories

Ethnic/Regional
American
Health & Diet Considerations
Low calorie
Low carbohydrate
Low cholesterol
Low sodium
Healthy weight
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Summer
Fall
Style/Theme
Budget
Entertaining, casual
Everyday favorites
Quick (total 30 min. or less)
Vegetarian
Type of Dish
Side dish, vegetable
Publication
July/August 2011
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